Switch to Whole Grain

The basics of a healthy diet include eating less saturated fat, salt, and sugar and at least 5 portions of fruit and veggie a day. 

Grains are an important part of a healthy diet. Whole grains are a good and economical source of carbs and protein, fibre and many micro nutrients. They also have less fat.



What are whole grains? Seeds of cereal plants such as wheat, maize, corn, rye, barley, oats, rice, quinoa etc.

Grains are refined to make them taste better, for a finer texture and to increase shelf life. But in the process they lose many nutrients. Make at least half the grains in your diet whole grains.

Whole grains are good not only for people with diabetes but for the whole family. For people with diabetes, they help to manage blood glucose levels better.

However, if all the grains you eat are whole grains, make sure you include fruits, legumes and vegetables to top up folic acid, a B- vitamin.

Ways to eat more whole grains

• Have a whole grain cereal for breakfast.    

• Use whole grain bread instead of white bread. 

• Use brown rice instead of polished rice.  
• Use whole meal flour for baking. Start with a mix of refined and whole meal flours and slowly experiment with the second one till you are satisfied with the end product.

• Use bulgar wheat in place of couscous as it is rich in proteins and minerals, high in fibre and tastes nutty and delicious.  

• Add barley to soups and stews.
• Use unsalted, sugar- free popcorn. It’s a whole grain! 
• For crumble toppings on pies, mix porridge oats with the flour.  

• Use oats or crushed whole wheat bran instead of dry breadcrumbs for cutlets or rolls.